The back of my head hurts when I shake it

In life, we always encounter various diseases. Some diseases are actually caused by our bad living habits. For example, cervical spondylosis. Many friends who suffer from cervical spondylosis will feel uncomfortable if they work for a long time. In fact, many of our friends experience pain in the back of their head when they shake their head, which may be caused by cervical spondylosis. So, how do you encounter cervical spondylosis?

Prevention of cervical spondylosis

1. Bed

Each type of bed has its own advantages and disadvantages, and it is related to a person's place of residence, climate, living habits, and economic situation. But from the perspective of preventing cervical spondylosis, it is better to choose a bed that is conducive to stabilizing the condition and maintaining the balance of the spine. Therefore, it is better to choose a Simmons mattress that is elastic on the bed board. It can adjust according to the changes of the physiological curve of the spine.

2. Pillow

The pillow is the main tool for maintaining the normal position of the head and neck. This normal position refers to maintaining the physiological curve of the head and neck segment itself. This weight curve ensures the external muscle balance of the cervical spine while maintaining the physiological and anatomical state within the spinal canal. Therefore, an ideal pillow should be in line with the physiological curvature of the cervical spine, be soft in texture, and have good breathability. It should be in the shape of a gold ingot with a low middle and high ends. Because this shape can use the concave part in the middle to maintain the physiological curvature of the cervical spine, it can also play a relative braking and fixing role on the head and neck, and can reduce abnormal activities of the head and neck during sleep.

Secondly, the choice of pillow core contents is also very important. Commonly used ones are:

① Buckwheat husk: cheap, breathable, and the height of the pillow can be adjusted at any time.

②Puff: soft texture, good air permeability, and the height can be adjusted at any time.

③Mung bean shell: It not only has good air permeability, but also can cool you down and relieve heat. It will be even better if you add an appropriate amount of tea or mint, but it is mainly used in summer. Others such as duck feathers are also good, but the prices are higher.

The pillow should not be too high or too low, and it is best to avoid "sleeping soundly". Generally speaking, the pillow height should be 8 to 15 cm, or calculated according to the formula: (shoulder width - head width) ÷ 2.

Cervical pillows can also play a preventive or therapeutic role.

3. Sleeping position

A good sleeping position should not only maintain the physiological curvature of the entire spine, but also make the patient feel comfortable, so as to relax the muscles of the whole body, easily recover from fatigue and adjust the physiological state of the joints. According to the requirements of this good body posture, the chest and waist should maintain a natural curvature, and the hips and knees should be flexed. At this time, the muscles of the whole body can be relaxed. In this case, it is best to lie on your side or on your back, not on your stomach.

4. Daily precautions

(1) Establish a correct mindset, master the use of scientific methods to prevent and treat diseases, cooperate with doctors in treatment, and reduce recurrence.

(2) Strengthen the training of the neck and shoulder muscles. When you are free at work, do flexion, extension and rotation exercises of the head and upper limbs. This can not only relieve fatigue, but also develop muscles and increase their toughness, which is beneficial to the stability of the cervical spine and enhances the ability of the neck and shoulders to adapt to sudden changes in the neck.

(3) Correct bad postures and habits, avoid sleeping with a high pillow, do not tilt your head or shrug your shoulders, and look straight ahead when talking or reading. Keep your spine straight.

(4) Keep your neck and shoulders warm, avoid putting heavy objects on your head and neck, avoid excessive fatigue, and don’t doze off while riding in a car.

(5) Treat soft tissue strain of the neck, shoulders and back thoroughly and early to prevent it from developing into cervical spondylosis.

(6) Avoid bruises while working or walking, avoid head and neck injuries when braking suddenly, and avoid falls.

5. Medical gymnastics with dumbbells

1. Elbow flexion and chest expansion

Stand with your legs shoulder-width apart, dumbbells in both hands hanging naturally, arms at shoulder level, elbows bent, and chest expanded backwards. Repeat 12 to 16 times.

Stand with your legs shoulder-width apart, hold dumbbells in both hands, bend your elbows and place them on both sides of your chest, move your upper body slightly to the left, and strike out with your right hand diagonally to the left front, alternating between left and right, and repeat 6 to 8 times.

2. Side attack

Stand with your legs shoulder-width apart, hold dumbbells in both hands and bend them to the sides of your chest. Hold the dumbbell in your left hand and strike to the right, alternating between left and right, repeat 6 to 8 times.

3. Attack from above

Spread your legs shoulder-width apart, hold dumbbells in both hands and place them on both sides of your chest while bending your body. Hold the dumbbell in your right hand and strike upwards, alternating between left and right, and repeat 6 to 8 times.

4. Extend your arms

Stand with your legs shoulder-width apart, hold dumbbells in both hands, straighten your right upper limb and raise it upward from the front, repeat 6 to 8 times alternating between left and right.

5. Shrug and rotate your shoulders

Stand with legs shoulder-width apart, hold dumbbells in both hands and let them hang down. Stretch your arms straight down, lift your shoulders upward, rotate your shoulders backward and lower them. Repeat 12 to 16 times.

6. Extend your shoulders and chest

Stand with legs shoulder-width apart, hold dumbbells in both hands and let them hang down, straighten shoulders and externally rotate them, stretch shoulders back and expand chest at the same time, repeat 12 to 16 times.

7. Straight arm swing back and forth

Stand with your legs apart, holding dumbbells in both hands, straighten your left and right upper limbs and swing them back and forth alternately. Repeat 6 to 8 times. Then switch the positions of your legs and swing them 6 to 8 times.

8. Lateral head flexion

Stand with legs shoulder-width apart, hold dumbbells in both hands and let them hang down. Flex your head and neck to the left to the maximum range, then rotate to the right to the maximum range, alternating left and right, and repeat 6 to 8 times.

9. Head forward bend and backward

Stand with legs shoulder-width apart, hold dumbbells in both hands and let them hang down, bend your head and neck forward to the maximum range possible; tilt your head and neck backward to the maximum range possible, and repeat 6 to 8 times.

10. Head rotation

Stand with your legs shoulder-width apart, holding dumbbells in both hands. Rotate the head and neck in a clockwise direction for one circle, then in a counterclockwise direction for one circle, and repeat 6 to 8 times.

The above movements should be performed gently. The rotation movements vary from person to person and can be done 1 to 2 times a day.